This Miso Mustard Protein Bowl is a plant-based and gluten-free dish, perfect for a quick and healthy meal. It's simple yet full of flavor!
What a tasty bowl! The base of the bowl is fresh kale, massaged with a miso mustard dressing. Top the kale with tofu marinated in miso mustard dressing, butternut squash roasted with curry powder, and cooked buckwheat. Sprinkle sesame seeds and sprouts on top to add some extra texture and color. And drizzle with additional dressing, as desired.
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Why I love this recipe
- Dietary needs - this recipe is plant-based, gluten-free, and sugar-free
- Perfect lunch or dinner - with greens, grains, and beans, this bowl is a complete meal, you won't have to worry about adding a side or snack to the recipe
- Make ahead - this bowl is great for meal prep, you can easily make a week's worth of bowls for a tasty lunch all week
Ingredient Notes
- Butternut Squash: Squash gives this bowl a richness and starchiness that makes it super filling.
- Curry Powder: We'll use this to coat the squash for a nice savory balance to the sweetness of the butternut squash.
- Tofu: Tofu is a great protein source. If cooked right, it's not squishy and gross, but rather crisp and delicious. More instructions below.
- Miso Mustard Dressing: a tasty dressing made from miso, rice vinegar, Dijon mustard, liquid aminos (or tamari), sesame seeds, lemon juice, and ginger
- Uncooked Buckwheat: You might see these in the store called "buckwheat groats". This is just another name for buckwheat. And don't worry, buckwheat is gluten free!
- Kale: You can use green kale if you'd like, but for these pictures I used purple kale.
- Sesame Seeds: For garnish!
How to make a Miso Mustard Protein Bowl
Step 1. Preheat the oven to 450°F. Line two baking sheets with aluminum foil.
Step 2. Make the miso mustard dressing. Combine all the dressing ingredients in a small bowl.
Step 3. Chop the tofu into ½" cubes. In a medium bowl mix the tofu with ⅓ cup of the miso mustard dressing. Allow to marinate 5-10 minutes. Arrange the tofu on one of the baking sheets and bake for 25-30 minutes.
Step 4. Meanwhile, peel and chop the butternut squash into a ½" dice. Arrange on the second baking sheet and sprinkle with curry powder. Bake in the oven with the tofu for 15-20 minutes, until soft.
Step 5. While the squash and tofu are baking, cook the buckwheat. Add the buckwheat groats and 2 cups of water to a medium pot and bring to a boil, reduce the heat to low and cook 10-15 minutes, until the water is evaporated. Watch the buckwheat carefully to avoid overcooking.
Step 6. While the buckwheat is cooking, de-stem the kale and chop into bite-sized pieces. Place the kale in a large bowl and massage with 2 tablespoons of the miso dressing. For best results, massage the kale several minutes.
Step 7. When all the ingredients are finished cooking, assemble the bowls. Place a bed of kale in each bowl, then add a scoop of buckwheat. Top with squash and tofu. Drizzle with any leftover dressing and sprinkle with sesame seeds. Enjoy!
Preparation and Storage
Preparation: This Miso Mustard Protein Bowl is GREAT for meal prep. The recipe serves 2-3, so simply double each quantity for a whole week's worth of lunches. You can prep and cook each ingredient ahead of time.
Storage: This recipe will last about a week or two, roughly the same length as any home-cooked meal. Watch your kale carefully, though, it may go bad sooner than the other ingredients.
Recipe Prayer
Thank you God for flavorful, healthy meals. We are grateful for Your abundance. Amen.
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📖 Recipe
Miso Mustard Protein Bowl with Butternut Squash
Ingredients
- 2 Cups Cubed Butternut Squash 1 small squash
- 2 Teaspoons Curry Powder
- 1 14 Ounce Block Firm Tofu
- 1 Recipe Miso Mustard Dressing divided (see below)
- ½ Cup Uncooked Buckwheat
- 2 Bunches Kale
- Sesame Seeds for topping
Miso Mustard Dressing
- ⅓ Cup White Miso
- 3 Tablespoons Rice Vinegar
- 3 Tablespoons Dijon Mustard
- 1 Teaspoon Liquid Aminos
- 1 Teaspoon Sesame Seeds
- ½ Teaspoon Lemon Juice
- ¼ Teaspoon Grated Ginger
Instructions
- Preheat the oven to 450°F. Line two baking sheets with aluminum foil.
- Make the miso mustard dressing. Combine all the dressing ingredients in a small bowl.
- Chop the tofu into ½" cubes. In a medium bowl mix the tofu with ⅓ cup of the miso mustard dressing. Allow to marinate 5-10 minutes. Arrange the tofu on one of the baking sheets and bake for 25-30 minutes.
- Meanwhile, peel and chop the butternut squash into a ½" dice. Arrange on the second baking sheet and sprinkle with curry powder. Bake in the oven with the tofu for 15-20 minutes, until soft.
- While the squash and tofu are baking, cook the buckwheat. Add the buckwheat groats and 2 cups of water to a medium pot and bring to a boil, reduce the heat to low and cook 10-15 minutes, until the water is evaporated. Watch the buckwheat carefully to avoid overcooking.
- While the buckwheat is cooking, de-stem the kale and chop into bite-sized pieces. Place the kale in a large bowl and massage with 2 tablespoons of the miso dressing. For best results, massage the kale several minutes.
- When all the ingredients are finished cooking, assemble the bowls. Place a bed of kale in each bowl, then add a scoop of buckwheat. Top with squash and tofu. Drizzle with any leftover dressing and sprinkle with sesame seeds. Enjoy!
Nutrition
Nutrition information is an estimate.
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